Goblet squats

Instructions

Adopt a hip-width stance with the feet naturally turned out, head facing forward. Hold a dumbbell with both hands on one of its two discs (the dumbbell is vertical).
Lower your butt until your thighs are parallel to the floor, keeping your back straight. Your knees are following your toes direction and your hips are moving backward, as if you're sitting on a chair.
Go up slowly and don't lock your knees at the end of the movement.

Muscles